This is all the info you need👇

1.To build muscle while minimizing fat gain, stay around maintenance calories or a small surplus (100–200 calories).

2.Always apply progressive overload or your progress will slow down. This can mean lifting heavier weights, doing more reps, reducing rest time, increasing range of motion, changing tempo, adding volume, training more frequently, or using different exercises.

3.Aim for at least 0.8–1g of protein per pound of body weight each day.

4.Macros are less important than most people think. Prioritizing whole, nutrient-dense foods can improve body composition, energy, recovery, and overall health. Choose a diet that fits your lifestyle and that you can maintain long-term.

5.Everyone's body responds differently due to genetics. Focus on your own progress and avoid comparing yourself to others, especially on social media.

6.Enjoy the process and live your life. Don't become obsessed with your appearance. One of the greatest benefits of training is the confidence and discipline it builds. Most people never feel completely satisfied with how they look, but consistently putting in the effort is something to be proud of..